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4 Day Program for Explosive Strength

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This is an advanced strength and hypertrophy program developed for high-level athletes and bodybuilders looking to improve functional (sport) strength and increase muscle hypertrophy (size). This program combines a high number of sets with a low number of explosive reps and heavy eccentric movements, this will train and increase athletic power, strength, and full body explosiveness.

Explosive Compound Exercise

The first exercise in each workout is an explosive compound exercise which is meant to recruit as many muscle fibres as possible in the muscle group being worked. This allows for improved activation of the muscle groups and nervous system for the duration of the workout.

Perform the explosive compound exercise in an explosive manner with a (0-2-0-1) tempo. (rest at top of movement - eccentric/ "down phase" - rest at bottom of movement - concentric movement/ "up phase")

Supplemental Heavy Eccentric Exercise

The second exercise in each workout (supplemental heavy eccentric) is meant to maximize muscle fibre activation and place a heavy eccentric load on the muscles to cause maximum microtearing. The microtearing that occurs during weightlifting is what causes the soreness that results usually 24-48 hours post workout and ultimately leads to muscle growth and increase in individual muscle growth.

Perform the supplementary heavy eccentric exercise in a slow and controlled manner with a (1-5-0-1) tempo. (rest at top of movement - eccentric/ "down phase" - rest at bottom of movement - concentric movement/ "up phase")

Superset 1

The first Superset in each workout is an agonist/antagonist (focus muscle group and opposing muscle group) superset that focuses on the secondary muscle group that is being worked. For instance, on chest concentration day, the triceps would be the secondary muscle group being worked, on back concentration day the biceps are secondary. This superset is designed to increase strength and athletic stamina while working the concentration group.

Superset 2

The second superset in each workout is a core/full body/supplementary muscle group superset. This superset contains a core exercise and an exercise that is either isolating a secondary muscle group for that workout or a full body exercise that involves the concentration muscle group. The point of this superset is to exhaust the body with higher reps and utilise as much remaining muscle and liver glycogen as possible.